To develop a physique like Aditya Roy Kapur, you’ll need to focus on strength training, hypertrophy (muscle building), and fat loss, combined with a well-structured diet plan. Here’s a step-by-step guide:
1. Workout Routine:
Aditya Roy Kapur is known for his lean yet muscular body. His workout focuses on functional training, weightlifting, and cardio.
A. Strength and Muscle Building (5-6 days a week)
• Day 1: Chest and Triceps
• Bench Press – 4 sets of 8-10 reps
• Incline Dumbbell Press – 3 sets of 10 reps
• Cable Flyes – 3 sets of 12 reps
• Triceps Dips – 3 sets of 12-15 reps
• Skull Crushers – 3 sets of 12 reps
• Day 2: Back and Biceps
• Pull-ups – 3 sets of 8-10 reps
• Deadlifts – 4 sets of 8-10 reps
• Barbell Rows – 3 sets of 10 reps
• Seated Cable Rows – 3 sets of 12 reps
• Barbell Bicep Curls – 3 sets of 12 reps
• Day 3: Legs and Abs
• Squats – 4 sets of 10-12 reps
• Lunges – 3 sets of 12 reps (each leg)
• Leg Press – 3 sets of 10 reps
• Romanian Deadlifts – 3 sets of 10 reps
• Hanging Leg Raises – 3 sets of 15 reps
• Planks – 3 rounds of 1 minute
• Day 4: Shoulders and Core
• Overhead Shoulder Press – 3 sets of 10 reps
• Lateral Raises – 3 sets of 12 reps
• Front Raises – 3 sets of 12 reps
• Shrugs – 3 sets of 12 reps
• Russian Twists – 3 sets of 20 reps
• Bicycle Crunches – 3 sets of 25 reps
• Day 5: Cardio and Functional Training
• HIIT (High-Intensity Interval Training): 20-30 minutes
• Sprinting – 30 seconds sprint, 30 seconds rest (10 rounds)
• Burpees – 3 sets of 12 reps
• Battle Ropes – 3 sets of 30 seconds
2. Nutrition Plan:
Aditya’s physique requires a clean diet with high protein intake and balanced macros.
Protein Sources (Muscle Growth):
• Chicken breast, turkey, fish (salmon, tuna), eggs, and lean beef
• Plant-based options like lentils, chickpeas, and tofu
Carbohydrates (Energy):
• Brown rice, oats, quinoa, sweet potatoes, and whole grains
Healthy Fats (Hormonal Balance):
• Avocados, nuts, seeds, olive oil, and fatty fish
Sample Daily Diet Plan:
• Breakfast: Scrambled eggs (4-5 eggs), avocado, and multigrain toast
• Snack: Protein shake with a banana and almond butter
• Lunch: Grilled chicken breast, brown rice, and sautéed vegetables
• Snack: Greek yogurt with nuts and berries
• Dinner: Grilled fish or lean beef, quinoa, and salad
• Post-Workout: Whey protein shake
3. Supplements (Optional):
• Whey Protein: For muscle recovery and growth
• Creatine: For strength and performance enhancement
• BCAAs: To prevent muscle breakdown during workouts
• Multivitamins and Omega-3s: For overall health
4. Lifestyle Habits:
• Sleep: 7–8 hours for muscle recovery
• Hydration: At least 3–4 liters of water daily
• Avoid Alcohol and Junk Food: Minimize empty calories
5. Consistency and Patience:
Achieving a physique like Aditya Roy Kapur’s requires dedication and consistency over several months. Focus on progressive overload in training and track your diet closely.
Fit and fuel 